The 4 best foods for memory (that you’ll actually want to eat)

What you eat today can shape how clearly you think tomorrow. 

That’s right: Research continues to show that certain foods don’t just fuel your body—they actively support your brain. From improving memory to protecting against cognitive decline, your diet is one of the most powerful tools you have for long-term brain health.

So, what are the best foods for memory? We’re breaking them down here—grounding everything in science and sharing easy ways to incorporate them into your daily routine. 

Plus, when paired with regular brain training, these small changes can make a big difference in how sharp and focused you feel.

The 4 best foods for memory and how to add them to your diet

1. Berries: High in antioxidants that support cognitive function

Berries are one of the most well-researched foods for memory. Blueberries, strawberries, and blackberries are rich in flavonoids—especially anthocyanidins—which have been shown to improve brain activity and delay cognitive aging.

In one study, older adults who consumed berries regularly demonstrated improved recall and slowed memory decline by up to 2.5 years. These compounds appear to improve blood flow to the brain and activate memory-related regions.

How to include them in your diet: Aim for at least two ½-cup servings per week. Add fresh or frozen berries to oatmeal, yogurt, smoothies, or snacks. (Pro tip: Purple and blue varieties may offer the most benefit.) 

2. Fatty fish: Rich in omega-3s that protect brain structure

Fatty fish such as salmon, sardines, and mackerel are among the best sources of omega-3 fatty acids—specifically EPA and DHA. These essential fats are vital for brain cell structure and function. Higher levels of omega-3s have been linked to greater hippocampal volume (a region associated with memory), improved abstract reasoning, and reduced risk of cognitive decline.

Research shows that consuming 2–3 servings of fatty fish per week can significantly support memory and slow age-related brain changes. In some studies, participants with high omega-3 intake performed cognitively as though they were several years younger.

So, what are the best options to support your memory?

• Wild-caught salmon (rich in DHA and vitamin D)
  
  
• SMASH fish (sardines, mackerel, anchovies, salmon, herring)
  
  
• Limit high-mercury species such as swordfish or king mackerel

3. Leafy greens: Nutrient-dense foods that slow cognitive decline

Leafy green vegetables like spinach, kale, and collard greens are high in brain-supportive nutrients, including vitamin K, lutein, folate, and beta-carotene. These nutrients have been associated with slower rates of memory loss and better cognitive performance.

One study found that older adults who consumed approximately 1.3 servings of leafy greens daily had the cognitive performance of individuals 11 years younger. These benefits were observed even after controlling for lifestyle and demographic factors.

Daily goal: Aim for 1 cup raw or ½ cup cooked leafy greens per day. Add them to omelets, sandwiches, soups, grain bowls, or smoothies.

4. Nuts and seeds: A source of healthy fats and antioxidants

Nuts and seeds offer a powerful combination of healthy fats, protein, fiber, and antioxidants. Walnuts, in particular, contain high levels of ALA (a plant-based omega-3), polyphenols, and vitamin E—all of which contribute to improved memory and reduced inflammation.

In one randomized study, daily consumption of mixed nuts improved verbal memory and increased blood flow to brain regions involved in cognition. Almonds, pistachios, and Brazil nuts offer additional brain-supporting nutrients like selenium and vitamin E.

How to add them to your diet: Aim for 1–2 ounces of nuts or seeds daily. Use them as a topping for yogurt or salads, incorporate them into trail mixes, or blend them into smoothies.

Sample meal plan featuring the best foods for memory

You don’t need to be a gourmet chef to support your memory through food. This sample meal plan makes it simple to add memory-boosting ingredients to your day.

Breakfast:

• Oatmeal with blueberries and chopped walnuts
• Scrambled eggs with spinach

Morning snack:

• Greek yogurt with chia seeds and sliced strawberries

Lunch:

• Grilled salmon salad with kale, quinoa, and olive oil vinaigrette
• Whole grain toast or crackers on the side

Afternoon snack:

• Pistachios and one Brazil nut
• Smoothie with spinach, frozen mixed berries, and almond milk

Dinner:

• Baked sardines with roasted vegetables
• Sautéed collard greens with garlic and lemon
• Optional: sprinkle flaxseeds over the greens for added fiber and omega-3s

This meal plan offers a balance of antioxidants, healthy fats, fiber, and essential vitamins—all key nutrients for brain health.

How to support memory with brain training

In addition to eating the best foods for memory, mental exercises can be critical in maintaining cognitive function. Apps like Elevate offer evidence-based brain training games that target key memory skills—that are actually fun.

Games that support memory include exercises for:

• Short-term recall
• Verbal fluency
• Processing speed
• Numerical memory

Combining a memory-friendly diet with brain training offers a comprehensive approach to cognitive health.

Combining diet and daily habits for memory support

If you’re feeling overwhelmed, don’t worry. You don’t have to make drastic changes overnight to support your memory. 

Start with the basics: fuel your brain with the right foods and challenge your mind regularly. That’s how memory support begins. 

You can focus on these key strategies:

• Eat berries several times a week
• Incorporate fatty fish 2–3 times per week
• Include leafy greens daily
• Snack on nuts and seeds regularly
• Use cognitive training tools like Elevate to reinforce memory skills

By combining smart food choices with consistent brain training, you can build a strong foundation for better focus, recall, and long-term brain health.

Bon appétit!